Week 6 d16wsp
2
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Transcript of Week 6 d16wsp
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Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Full Snatch2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 2@85%
Snatch Deadlift, Pause at knees and pockets 4x3@80%Front Squat 5RM, 4x5@90%
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 62 Full Cleans + 2 Split Jerks 60%, 70%2 Full Cleans + 1 Split Jerks 80%, 85%, 90%, 85%Push Press 5RM, 4x5@90%
Conditioning10 Rounds6Push Ups6 Pistols6 Box Squat Jumps
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6RestConditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Hang Power Snatch 3@50%, 3@60%, 2@65%, 3x2@70%Snatch High Pulls 3@80%, 3x2@90%Clean Pulls 4x3@80%DB/KB row 5x8
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Power Cleans 3@50%, 3@60%, 2@65%, 3x2@70%Back Squat 3RM 4x3@90%
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Clean Deadlifts 5x3@90%Push Jerk 5RM, 4x5@90%
Conditioning12min AmrapRun 200m10 Overhead Squats 30/5010 Box Squats Jumps
Week 6Monday
Tuesday
Particular scaling or adjustments Workout Score/Time and Notes
Particular scaling or adjustments Workout Score/Time and Notes
Wednesday
Particular scaling or adjustments Workout Score/Time and Notes
Thursday
Particular scaling or adjustments Workout Score/Time and Notes
Friday
Particular scaling or adjustments Workout Score/Time and Notes
Saturday
Particular scaling or adjustments Workout Score/Time and Notes
